Daily Check In Thread -- 10k+ version
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Everyone is getting in some fantastic run!! Love it! Great progress y'all!
Yesterday was my 4th in a series of 8 trail races. I was doing the 5K option while a little over half the runners did the longer 6.5 mile option. Weather was perfect and I did my 2-mile pre-race warmup run per my coach. As I came back I saw at least 50 people waiting for the 3 porta-potties (not nearly enough!) so I made a discreet short hike into the forest. Race start was confusing with the 6.5-milers starting in a different location. Usually everyone starts together. We got the signal and took off on a short section of gravel road before turning into the trail system (a mountain bike trail). The first part was extremely narrow and riding the edge of a steep dropoff next to a river. I got slowed down here as I could not pass. Then we turned away and ahead of me I saw lots of switchbacks climbing a huge slope. I used the hairpin turns on the switchbacks to pass people. But man, that was a brutal effort! About that point I was behind a guy I know who is my age. My plan was to stay behind him until we got near the end, then pass him. As we came back down to the parking lot at 2 miles I noticed my wife was behind me (she said she was going to take it easy!). That gave me the motivation to pass the guy I was following. We crossed the lot and headed into another trail system, and yet another huge hill with lots of switchbacks. I almost ran out of steam here, felt like I was running very slow but actually my splits showed I was speeding up. I kept wondering when we would have some downhill to balance out all the uphill. The other guy my age was still close behind me. My wife was right behind him. As we came back down towards the river I knew the finish was close. We turned into a flat dirt road that eventually became a concrete path. I gave it all I had and passed another guy. I was running under 7-min pace here and crossed the finish with the "same-age" guy right on my heels once again (just like our last trail race). My wife came in 6 seconds behind me and was the first overall female.
When I saw the results I was shocked - 6 out of the overall top 10 finishers were in my age group!! And I was 11th. But the "same-age" guy was listed ahead of me in 10th. I didn't say anything at the time, too tired I guess. But later I emailed the race director and they checked their manual records. I was indeed 10th, and 5th in my AG.
No award this time but hey - that's my fastest 5K trail race ever at 26:08. I think on a road course I can easily be sub-24.
My splits:
Mile 1: 9:31
Mile 2: 8:37
Mile 3: 7:560 -
Nice trail run! I'm jealous you live somewhere you're already mid-season. There's still melting snowbanks here.
I just completed W12D2, with a minor modification. As I have a 10K to run next Saturday, I charted out an 11 km route, with 500 metres for warmup and 500 metres for cooldown. Then I ran the program, except I used the "5 minutes" cooldown as my next running segment until I had completed the 10K running portion and was in the last 500 metres for cooldown. I did the whole thing in 1:12:10. So, if I knock off the first and last 5 minutes, that gives me a 10K time of 62:10!
I'm feeling WAY more confident about running a 10K now, considering I haven't technically finished the trainer.
Oh, and I signed up with & downloaded the Endomondo app. LOVE IT. Every kilometer it tells me my pace, and projected finish time. And it calculates all the stats for me. My fastest km was 5:50. My fastest mile was 9:36. And, since I've started using it (for tracking all my exercise), I've burned 8 burgers! (That's my fave stat lol). Bonus: it syncs to MFP automatically.0 -
Nice trail run, Tim, and your wife did great! I'm happy for both of you.
I find your trail runs inspiring (even your training runs) because they sound so lovely and beautiful. There are trails that I can drive to but none even close to my home.
I had a good run this morning (5.5Kin 44:50). Went my hilly route (wish I had more than one around me.......who thought I'd ever say that?!!
). The view of the river from the top was worth the effort of getting there. Then it was down the hill, through a park, down to the river, along the river to home. I met lots of runners and walkers. It was great to see so many people out enjoying the day. Spring really is coming. 0 -
Nice run Tim!
Zan--- Nice training run and good luck on the upcoming 10K
Plex...Sounds like it was a gray day to run... I hardly see anyone while i'm running
Today...29 minutes @ 8:56---easy pace - :30--- covered 3.25 miles
I am one week away from my second race...a 5K that was originally supposed to happen last December. I have 2 speed workouts and 2 easy runs planned before next Sunday...
I am hoping to do well since this 5K is in my town and we don't have many.0 -
Finally finding my way back in here.
Nice trail run Tim, glad the organisers sorted out your placings
Zanne - Good luck with the 10k, with race day adrenalin you might even go sub 60
Plex - Hills/trails are the best!
I'm sure you're gonna rock at your 5k Joe!
I did 7.4km of brutal trails/hills this arvo more walking than I really wanted, but once I saw the elevation graph I didn't feel so bad about it (70m vert gain for 300m distance in one section) Still averaged about 7:30min/Km.0 -
Great race, Tim! and your wife!
Zanne54, you will do great in your 10k race! You're set!
Petra, your hill run sounds fun. If you have to have just one, it's nice that it's a good one! When I run up my hill I get to see a highway on one side and a mall on the other.
Good luck with the 5k, John!
Sounds like a challenging trail run, taeliesyn!
Fells and I ran 3 miles yesterday after work. I just had too much to do that I had to fit in what I could do the quickest and easiest. If I had had more time I would have gone to the pool and gotten some swimming in. I was fairly pleasant run, in the 50'sF and drizzling rain with little wind.
Started this morning with the RunSmart class. Warmed up then ran a mile as fast as I could then cooled down for two minutes. Then we did 20 minutes of core work. Tonight is my weekly workout with my trainer. I asked for homework last week (Laura always gets homework and I wanted some too) and he said that he didn't have it with him, but would email it to me. He never did, so I thought that maybe it's not something he did. Yesterday, he emailed me an apology and said that I would get homework this week. So my plan is to run to the training session and back when it's over. Starting Wednesday, it's going to be a lot more difficult to get exercise in until next Monday, so it'll have to be a grab a chance when I can.0 -
I got 4 miles in on Saturday, was supposed to be 5, but I cut it short when my left hamstring started cramping real bad. as well as pain in my left knee. The foam roller was rather painful, but it did the trick. Ran 4 miles yesterday and did a combination of running/walking and was actually a faster overall pace. It felt good to run faster, but it wasn't something I could have kept up the whole time.
I've been having issues with my shoes being too tight toward the top of the laces especially the left one. Saturday I had to take a walking break at 3 miles because my left foot was numb. I've tried lacing them in several different combinations, none of which seem to work right. I only have 37 miles on these shoes. Last night I went back to the running store where I got them and told them I think I need to back to the model I had previously. These are ASICS Gel Exault and my old shoes are ASICS GT-1000. Those were great until they wore out. I still had my receipt (a result of me not cleaning out my purse in a while) and the manager actually offered to do an exchange. He said he wanted me to be happy with my shoes. I can't wait to run in my new shoes tomorrow night. Wonder how much of my issues have been shoes that just weren't working for me.0 -
I had to LOL at this photo from Saturday's trail race. I look like I'm about to die!! I didn't even see the photographer there at all. I was too busy huffing my way up a hill.
And here's the guy who is my age right behind me, and my wife coming up behind him.
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is your wife wearing vibrams Tim?
those photos are great
I am, of course, SICK again. I have another sinus something or other going on. Exercise induced rhinitis is what I think I keep getting. Sucks, just get healthy then something else! I guess I'm lucky its not muscle or joint though, just a damn sinus infection every few weeks. Argh. So ran T,W,S last week then nothing since
Everyone have a good run for me cause I can't 0 -
is your wife wearing vibrams Tim?
Yep. I don't know if she'll do it again though. She needs more arch support and she was sore for a couple of days after that.
Sorry to hear you are sick! Get better so you can get out and enjoy the nicer weather.0 -
I just caught up on a few pages of updates since I was here last. Lots of great running, and some new faces! Love it.
Donna...it makes me smile that you asked your trainer for homework.
I hope to start running again tomorrow!0 -
is your wife wearing vibrams Tim?
those photos are great
I am, of course, SICK again. I have another sinus something or other going on. Exercise induced rhinitis is what I think I keep getting. Sucks, just get healthy then something else! I guess I'm lucky its not muscle or joint though, just a damn sinus infection every few weeks. Argh. So ran T,W,S last week then nothing since Everyone have a good run for me cause I can't
Are you on a nasal spray?
Just flushing out my nose with saline morning and evening worked wonders.
Then my pulmonologist gave me a nasal spray and I'm actually functioning like an adult again.0 -
I had to LOL at this photo from Saturday's trail race. I look like I'm about to die!! I didn't even see the photographer there at all. I was too busy huffing my way up a hill.
You look like you have that Bill Rodgers thing going on with your arms
Great job kicking that guy's butt!0 -
Started this morning with the RunSmart class. Warmed up then ran a mile as fast as I could then cooled down for two minutes. Then we did 20 minutes of core work. Tonight is my weekly workout with my trainer. I asked for homework last week (Laura always gets homework and I wanted some too) and he said that he didn't have it with him, but would email it to me. He never did, so I thought that maybe it's not something he did. Yesterday, he emailed me an apology and said that I would get homework this week. So my plan is to run to the training session and back when it's over. Starting Wednesday, it's going to be a lot more difficult to get exercise in until next Monday, so it'll have to be a grab a chance when I can.
I need to work out "homework" exercises with Stacey too. I try to be mindful of the stuff that we worked on that week, but it's getting overwhelming.0 -
You look like you have that Bill Rodgers thing going on with your arms
Great job kicking that guy's butt!
Thanks, it felt great beating him two races in a row. Now we get to do it again at another trail race this Saturday. I'm glad that guy missed one race of the series so he is not a big threat to me in points. I've got a pretty good lead right now. I probably will back off slightly this weekend and save some strength for the 19th - a very flat half marathon.0 -
is your wife wearing vibrams Tim?
those photos are great
I am, of course, SICK again. I have another sinus something or other going on. Exercise induced rhinitis is what I think I keep getting. Sucks, just get healthy then something else! I guess I'm lucky its not muscle or joint though, just a damn sinus infection every few weeks. Argh. So ran T,W,S last week then nothing since Everyone have a good run for me cause I can't
Are you on a nasal spray?
Just flushing out my nose with saline morning and evening worked wonders.
Then my pulmonologist gave me a nasal spray and I'm actually functioning like an adult again.
I started using a saline nasal mist from Walgreens a couple times a day when I couldn't get over my sinus crud last month and it helped immensely. I'm also on Flonase (Rx nasal spray) for my allergies. Thanks to Flonase I can breathe through my nose almost all the time.0 -
@Tim.... I am so glad no one is snapping pics while i run..lol
5 days til my second race...
tonight was an easyish 5 miles @ 9:40...(these was 2 quick intervals of 2 minutes @ 7:30 inside this 5 mile run)
I have 1 more run between now and then it is an interval of 6 sets of 50 seconds max pace... I'm considering a slow 15 min run saturday evening since the race isn't til sunday afternoon.
I felt tired tonight, I may be coming down with a cold...oh, well.
**edit to change my (p)s to (L)s since apparently I can not type very well.0 -
@Tim.... I am so glad no one is snapping pics while i run..lol
5 days til my second race...
tonight was an easyish 5 miles @ 9:40...(these was 2 quick intervals of 2 minutes @ 7:30 inside this 5 mile run)
I have 1 more run between now and then it is an interval of 6 sets of 50 seconds max pace... I'm considering a slow 15 min run saturday evening since the race isn't til sunday afternoon.
I felt tired tonight, I may be coming down with a cold...oh, well.
**edit to change my (p)s to (L)s since apparently I can not type very well.
I hope you're not getting sick!0 -
is your wife wearing vibrams Tim?
those photos are great
I am, of course, SICK again. I have another sinus something or other going on. Exercise induced rhinitis is what I think I keep getting. Sucks, just get healthy then something else! I guess I'm lucky its not muscle or joint though, just a damn sinus infection every few weeks. Argh. So ran T,W,S last week then nothing since Everyone have a good run for me cause I can't
Are you on a nasal spray?
Just flushing out my nose with saline morning and evening worked wonders.
Then my pulmonologist gave me a nasal spray and I'm actually functioning like an adult again.
I started using a saline nasal mist from Walgreens a couple times a day when I couldn't get over my sinus crud last month and it helped immensely. I'm also on Flonase (Rx nasal spray) for my allergies. Thanks to Flonase I can breathe through my nose almost all the time.
I absolutely cannot spray anything in my nose!0 -
I ran this morning for the first time in 9 days. In the 11+ months that I have been running, this is the longest running break I've taken. There have been a handful of weeks where I've only run twice, but for the most part I've consistently been getting 3 runs in a week (even if some of them were short). It felt like I hadn't run in 9 days, but I was actually pretty happy with my pace (avg 11:58). I went out deliberately not looking at my pace (my splits were exactly opposite of what I would have liked them to be - first 2 miles were a lot faster than the second 2) and set out with the goal to run somewhere between 2-4 miles, depending on how I felt. The first 2.6 miles felt great, until I turned around into a strong headwind. Finished up 4 miles then walked the rest of the way home.
I also walked to the gym, rowed for 15 minutes to warm up my upper body, did a 30 minute strength session with my trainer (shoulders, chest & core), then walked home. Walked a total of 4.25 miles on top of the 4 I ran today. I'm exhausted, and expect to sleep great tonight.0 -
Great to see everybody running!
I ran W12D3 today and continued running until I completed 10K. Because I knew I could run the 10K, today I decided to push myself a little harder and try to run it faster. I have been averaging around 10 minutes a mile so far, and today I managed to run a couple miles around 9 minutes! And, I ran the entire 10K in less than an hour! If you had told me a year ago, that I would A) be able to run 10K and
run it in less than an hour, I would have laughed in your face. And yet, here I am - doing it! 0 -
Laura, I also take Flonase on a daily basis year round. I also need an oral decongestant in addition to that or I can't breath through my nose. And Ceci, it's something you get used to. It took me a long time to get used to but it's better than not being able to breath through your nose. When you can't breath through your nose, you can't smell, and when you can't smell your food tastes blah.
I ran 5 miles in the new shoes (same model as my first pair of shoes) and no pain in my knees, my IT band wasn't bothering me and my feet felt great. It's amazing the difference the right pair of shoes makes. I never had an issue with my IT band until after I got the previous pair of shoes, but I was so inconsistent with my running all winter, I assumed it was because of that.0 -
Great to see everybody running!
I ran W12D3 today and continued running until I completed 10K. Because I knew I could run the 10K, today I decided to push myself a little harder and try to run it faster. I have been averaging around 10 minutes a mile so far, and today I managed to run a couple miles around 9 minutes! And, I ran the entire 10K in less than an hour! If you had told me a year ago, that I would A) be able to run 10K and run it in less than an hour, I would have laughed in your face. And yet, here I am - doing it!
OMG. That's awesome!0 -
Laura, I also take Flonase on a daily basis year round. I also need an oral decongestant in addition to that or I can't breath through my nose. And Ceci, it's something you get used to. It took me a long time to get used to but it's better than not being able to breath through your nose. When you can't breath through your nose, you can't smell, and when you can't smell your food tastes blah.
I ran 5 miles in the new shoes (same model as my first pair of shoes) and no pain in my knees, my IT band wasn't bothering me and my feet felt great. It's amazing the difference the right pair of shoes makes. I never had an issue with my IT band until after I got the previous pair of shoes, but I was so inconsistent with my running all winter, I assumed it was because of that.
Also when you can't breathe through your nose you have a sore throat & dry mouth all the time because you have to breathe through your mouth. I also take Allegra every day, and I went through 5 years of allergy shots. Still get some seasonal allergy symptoms but they're so much better than they used to be.0 -
Thanks all - yes, I sniff Walgreens spray up my nose, take allergy meds (usually only when i'm feeling ick) and then vicks vaporub too. TONS better, all the symptoms are gone except the grossness in my lungs that is threatening to drown me! I didn't have to take anything yesterday so hopefully that means I'll be running again by the weekend. This sucks. I'm pretty much going to be starting the whole 10K program again I think as I've spent so much time this year sick and recovering. argh. At least I got a 3 mile walk in lastnight - made me feel better 0
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Congratulations, Zanne, on your run! I can't imagine being able to do a 10k in an hour at the moment, but someday!
Had my last RunSmart class this morning. I'm going to miss doing them! I asked about the future and was told that the classes were so popular that they will come up with some sort of version again in the future.
I've been playing around with my shoes, different ones every run, and haven't used my "real" running shoes since last Friday for my long run. I used my old running shoes (stability shoes) for one short run because I just want to fit it in and that's what I was wearing that day. I used my vibrams (minimalist) for my 3.5 mile run on Monday, because it was really raining. I normally use my Apollos for rain, but I want to use them during RunSmart class the next morning and wanted to make sure that they were dry for that. They probably would have been, but I was also interested in seeing how I did with the vibrams. Then I used the Apollos (neutral) for RunSmart, Tuesday and Thursday, and for Tuesday's run and workout with the trainer.
No problems with any of the shoes I wore! This means, to me, that my legs in general are getting sounder, and need less support. Just for fun, maybe I'll get out my new trail shoes on Saturday and try trail running for a little bit. An easy trail, near my house .... or maybe a beach ... That would be a test!0 -
BTS - I only started running last May, with the C25K. Got part-way through and stopped over the summer. Restarted it in September, and ran my first 5K at the end of October. Continued on to the Bridge to 10K, stopped in December, restarted in January, missed Feb with an injury, restarted in March, and here I am now - completed week 12 and already running a 10K (with a couple of walk breaks still). What everybody has said about running for time first, and speed will come on its own is TRUE! Stick with it, and it'll happen for you when you're least expecting it. 0
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Congratulations Zanne on running 10k in such a great time!
I've been away on hols for a few days, no running but I walked about 7 miles every day so not too bad.0 -
Yesterday was our 5th trail race of an 8-race series. This was a 4-mile race at the Mt. Tabor mountain bike park near Marietta, GA. A long drive for us but at least it's the last long drive since the last 3 races are all close to home. Weather was perfect - clear and low 50's. We got warmed up with the lunge matrix and did our warmup runs - 3 miles for my wife and 2 miles for me. Gave me a chance to get a peek at a bit of the trail system. Everything looked smooth and sandy but that would not be the case further back. At race start we zoomed down a hill before turning into the trail. The trail was very twisty and narrow, making it hard to pass. My wife was right behind me and stayed there until the end. The middle part of the race was a very rocky section - sharp and painful on the feet. Can't imagine how bikers ride on that stuff! After the halfway point I started passing a few guys that had passed me earlier. That felt good! As we approached the finish we had to climb back up the hill we started on. My wife came alongside me and said "let's do this" and we sprinted as hard as we could to the finish. I couldn't have done that without her. Once again my age group was very competitive. I came in 3rd in my AG and my wife was 1st overall female. Among all finishers we were 9th & 10th. My time was 33:25 and my wife was 33:27. I'm pretty happy with that pace for 4 miles (8:21/mi).
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Well done to you and your wife Tim, you are rocking this trail series!
Today I did the Prairie Dog Spring Fling virtual 5k. It wasn't a good run, I've only run twice this month so not really prepared for it, but I was determined to do it even if I had to walk it! There was a cold wind so had on a T-shirt over a long sleeved top, but the road where I was running was sheltered and I got too hot too quick. Had to stop at the half way point and take off both tops and just put my T-shirt back on, thankfully there was no traffic! Runtastic was playing up too, froze at the start, just short of the 3k point it said I'd only run 2.45k, and it crashed at some point after 3k, so I'm not sure exactly how far I ran but I did run at least 5k, probably further, in 34:20.0
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